Vital Fat Loss Guidelines

Relationship Between Body Fat & Testosterone

The optimal body fat percentage for healthy testosterone production ranges between about 10-15% for most men.

If your body fat percentage is significantly above this range, losing body fat is the single most important step you can take to improve your testosterone levels.

This is because adipose tissue (body fat) contains an enzyme called aromatase, which converts testosterone into estrogen.

Notably, having higher testosterone levels makes fat loss easier in turn, because testosterone increases metabolism while also sending signals to your body to break down fat for energy instead of muscle.

Thus, there is a reciprocal relationship between your testosterone levels and your body fat percentage that can create a positive or negative feedback loop.

So losing body fat, which is what you're here to learn how to do, is imperative to get the feedback loop working for you rather than against you.

The Only Way To Lose Fat

The first law of thermodynamics states that energy cannot be created or destroyed, so there's no debate that the only way to lose fat is to be in a calorie deficit, that is, burning more calories that you consume.

#1 Fat Loss Mistake

The most common fat loss mistake men make is losing weight too fast, which can lower testosterone levels (1), leading to muscle loss and metabolic slowdown; both of which make continued fat loss extremely challenging, and contradict the original goal of increasing testosterone by losing fat.  

Thus, losing fat a steady, sustainable pace is ideal for long-term fat loss. So how do you know how fast or slow to lose weight?

Generic fat loss advice will recommend reducing calories or losing weight by a fixed amount (ex. “lose 1 pound per week,” or “eat in a 500 calorie deficit”). The problem with these blanket guidelines is they fail to account for the relative size of each individual. 

Think about it. A 150 pound man losing 1 pound per week is losing 0.67% of his body weight, whereas a 300 pound man losing 1 pound per week is losing 0.33% of his body weight. 

Generic fat loss guidelines also fail to account for one’s current body fat percentage. Fat loss rates should align with initial body fat percentage: faster fat loss for people with higher body fat percentages, slower fat loss for people with lower body fat percentages.

The Optimal Fat Loss Method: A Percentage Based Approach

Losing fat as a percentage of your body weight solves both problems because you lose fat at a rate that is proportional to your current body mass and body fat percentage. It's precisely customized to your unique biometrics.

The percentage-based fat loss approach also ensures that your fat loss pace is sustainable, which not only makes it less painful, but also prevents impatience from causing relapses. If you just stick to the numbers, you will lost fat permanently in due time.

Here's the exact 4-step formula for how you can do just that:

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